Morning Exercise Routine For Beginners – Mistakes You Need To Avoid To Be Effective

Exercise is a great thing in life that improves your overall health every day and improves your mood a lot.

However, there is one thing that limits us, prevents us from exercising and sports, it is a matter of time.

We are not athletes, fitness coaches or gym coaches, or sports instructors in school that we can spend a lot of time working with.

After a tiring day working at a social service organization that creates values, ​​you come home, your body is already fatigued, so it is difficult for you to try to do more sport.

That's why we need to exercise in the morning when our bodies wake up; we need to warm up to prepare for a new day full of energy.

However, it is not easy to create a morning exercise routine that many people start and quickly give up.

Maybe it's because of the rain or because of the leg pain after training; then the family has their own jobs and many reasons behind those times giving up.

In this article, let's take a look at some of your time-consuming morning exercises, and we should also find out what mistakes we often make in the beginning, and there are ways. Do we maintain this habit or not.

Read the following article to make morning exercise a good habit, helping you increase your health and relieve stress! Now BellyFatZone invites you to refer to this article together!

The 10 most useful morning exercise moves in no time.

Step 1: Legs straight, hands reaching overhead

Just waking up, your body is quite sluggish and never awake. You can start with this first move by straightening your body, stretching your shoulders, and stretching your legs.

Reaching over your head, you will feel your body fatigue less. The joint fluid will be secreted to fill the joints to help you move more easily.

Do this 3-4 times and inhale and exhale regularly.

Step 2: Knees bent over the chest

This morning exercise is straightforward; it seems like you usually do it if your legs are tired.

How to do it: Raise one knee to your chest and hold it with both hands, the other leg up. Do not raise your head or neck as normally as you would on your back.

Do 3-4 times, then repeat with the other leg. Breathe regularly.

You should feel your buttocks and lower backstretch. This proves that your muscles and tendons are stretched and helps you avoid aches and pains after a night of rolling.

Step 3: Raise your legs high.

One of the simplest morning exercises is the use of arms and legs. In this move, you raise your leg, and your hand catches it. The other leg is in the up position.

You will feel a bit tired at first, but try to stay in this position for about 30 seconds, so your muscles relax in time.

Breathe regularly, do this 3-4 times, then switch sides with the other leg.

Step 4: Hold your knees in front of your chest

Unlike move 2, the push to the side with this move requires you to hold both knees in front of your chest. This way, both buttocks will be stretched evenly at the same time. Breathe regularly.

Take care not to raise your head or get too bent. Do the same movement 3-4 times.

Step 5: Rotate the hips.

What is the effect of morning exercise? This move is the answer.

Implementation: Slowly rotate both knees to one side, hold in that position while arms stretched to the sides.

Breathe in and out regularly. You should feel your lower backstretch. Do it 3-4 times before you rotate your knees on the opposite side.

Action 6: Body rotation

After performing the above movements, you have been somewhat awake now, right? Relax with a bit of aerobic exercise and start getting up.

Implementation: 2 feet parallel to touch the ground. Rotate your upper body to the side in the way you feel most comfortable without moving your hips. The hands touched and put forward.

Do it 1-2 times and then rotate it in the opposite direction.

Step 7: Breast swelling

You have to hold your hands on both sides and then push your chest forward, trying to stretch as much as possible. Reach out for 3-4 times, and you will feel your chest expand.

This is a simple but effective way of exercise for the shoulder blades and the waist, helping the “tired” be beaten.

Step 8: Sit with legs straight.

The advantage of home exercise is that you can use any tool easily. Here, it would help if you sat in a chair with your hands lightly propped up in front of your legs. Legs stretched out in front.

Relax your body, make sure your back is straight.

Action 9: Squat

The squat is a viral movie to increase round 3. Aerobic exercise with squat will help your hips move better.

However, this is not a good move for your baby to exercise because the squat position looks simple but requires a standard posture and technique. A wrong posture can lead to dislocation.

How to do it: Swap the knees down, don't let the knee go over your toes—hands out in front. Begin to straighten up and then fall back down in the starting position.

Step 10: Crunch your stomach.

You still often find abdominal crunches a familiar move in morning exercises at home. Without an instructor, you can practice this simple movement yourself.

How to do it: 2 feet upright, while arms are raised and then bent down so that hands will touch your toes.

Hold for 3-4 reps, relax, then repeat a few more times.

Thus, just practicing for about 5 minutes for all of the above movements, you are completely awake to start a new day. Every morning, regularly practicing like that, you will have an energetic day to study and work.

Read more: Why Do I Lose More Weight When Not Exercising? – Exercise is The Divine Method?

1. You don't eat before morning exercise

Food is a source of energy for the body to function. So if you do exercise on an empty stomach, you will most likely experience a state of cravings for the next meal.

Nutritionist Reema Kanda of the Hoag Orthopedic Institute in California points out, “When you wake up from a long night of sleep, your body burns off everything you eat at night because So your blood sugar is deficient energy.

Your body will have to use stored carbohydrates, even glycogen, to provide energy for the body to function.

As a result, you will be starving, especially the sweet cravings that will invade you to regain the lost glycogen stores and increase blood sugar levels.

Correct mistakes by:

As close as 1 hour before exercise, eat a snack containing 100-200 calories containing protein and carbs. You can also eat a banana with pea butter, some yogurt, and whole grains.

If you don't have an hour to wait to finish eating before exercising, put that light breakfast in the refrigerator the night before, set your alarm clock, and wake up an hour earlier to eat breakfast. Then you can get back to bed and really only wake up in the morning and start exercise time.

2. Sleep less than 8 hours before morning exercise

It is commendable that you can wake up early to exercise tomorrow, provided you get 8 hours of sleep before that.

Lack of sleep can cause hormonal changes that will make you more hungry than usual.

The Mayo Clinic study showed that if you sleep less than every 80 minutes the night before, the hormones leptin and ghrelin responsible for stimulating hunger become more active. So you will most likely eat another 550. calories for meals compared to normal.

Correct mistakes by:

Everyone's sleep will vary widely, but you can apply the following rule: If exercise forces you to wake up an hour earlier than usual, then go to bed an hour earlier. !

3. You eat too many carbohydrates after you exercise

Experts believe that what you eat after exercise will greatly affect your appetite for the day.

The type of carbohydrates you take in is essential whether you will use them to replenish the depleted glycogen stores or provide more protein for muscle recovery after being depleted.

High-dose refined carbohydrates cause insulin levels in the blood to rise and cause blood sugar levels to drop, and hunger will last throughout the day.

Correct mistakes by:

Within an hour of your workout, eat a few snacks or a full breakfast, depending on how long and when you ate your previous meal.

Either way, you still need to get enough protein and unrefined carbohydrates, such as whole grains, fruits, and vegetables.

The combination of carbs and protein will quickly revive and restore muscles. So your body will have no reason to continue craving.

4. You do not drink enough water during morning exercise

It is effortless to confuse hunger and thirst. After each practice, you will feel very thirsty. This is inevitable because, after 8 hours of sleep, you did not drink anything, but after waking up, you still sweat.

Correct mistakes by:

Drink a glass of water or a cup of coffee before exercising. This is one of the best before and after eating tips, you need to know. Remember that your post-exercise urine should be a light yellow color, not a dark yellow color.

Once you get to the gym, make sure you drink water first and drink regularly. Never drink only when you are thirsty; drink before your thirst strikes.

5. You eat too few calories

When you exercise in the morning, you will feel like you want to load fewer calories into your body. Insufficient food in the morning will result in when you are hungry you will most likely end up eating a whole large pizza, even if you only have a little intention to eat at first.

Correct mistakes by:

Eat nutritious meals: Unrefined carbs, fiber, protein, and healthy fats. Ideally, you should consume at least 1,200 calories to avoid hunger after exercise.

The above suggestions will help your practice achieve the best results. Morning exercise can be great if you are persistent and the right way.

View more:

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Hopefully, the information above has helped you gain some more knowledge about the “morning exercise routine for beginners” and bring some small value. Please share this article if you feel it is useful. Thanks!